Tuesday and Wednesday Runs
On Tuesday I ended up running a little over 7 miles and my time was 54.01, average heart rate was only 155 so I didn't kill myself. I ran down by the Old man river, in fact I ran from Palmer down Main St. and out to the golf course on Credit Island. I felt fantastic and next week will kick it up a little bit and try for 60 minutes.
Today I took it easy, sort of. I ran hard, but smooth, and only for about 15 minutes. No watch, no heart rate, just ran from the gym on Brady St. to my house on Grand Ave. Legs are a little sore below the knee but otherwise no major issues from yesterday's run, I am just tired and my eyes are a little bloodshot from overexertion and trying desperately to fight off a cold. I am winning so far which is more than I can say for the rest of my family who are all feeling miserable. Interesting how differently each is affected by the same illness. Jonas is real mellow and sleeps a lot, too bad he doesn't get sick more often. Elly on the other hand woke up every half hour screaming and crying and wheezing. And finally Christy, who doesn't complain too much but just moves a lot slower and laughs a little bit less. I usually get angry and mean and tired by 7:00 but can't go to sleep until 2:00. Anyway, more than you bargained for with this entry. Tomorrow I should be doing something around 35 minutes or so on the treadmill and then ride the stationary bike for at least 45 minutes after that.
Today I took it easy, sort of. I ran hard, but smooth, and only for about 15 minutes. No watch, no heart rate, just ran from the gym on Brady St. to my house on Grand Ave. Legs are a little sore below the knee but otherwise no major issues from yesterday's run, I am just tired and my eyes are a little bloodshot from overexertion and trying desperately to fight off a cold. I am winning so far which is more than I can say for the rest of my family who are all feeling miserable. Interesting how differently each is affected by the same illness. Jonas is real mellow and sleeps a lot, too bad he doesn't get sick more often. Elly on the other hand woke up every half hour screaming and crying and wheezing. And finally Christy, who doesn't complain too much but just moves a lot slower and laughs a little bit less. I usually get angry and mean and tired by 7:00 but can't go to sleep until 2:00. Anyway, more than you bargained for with this entry. Tomorrow I should be doing something around 35 minutes or so on the treadmill and then ride the stationary bike for at least 45 minutes after that.
posted by John J Cherry at 8:08 PM
2 Comments:
7+ miles is insane!
I so tried to justify staying in bed this morning. My throat was worst yesterday than the day before, and it was smoky around our house because of a nearby brush fire. And I got to bed late last night because we had a late bishopric meeting, and I was tired, and, and, and I finally just got up and kicked out my 2.25 miles. I beat my Monday time by 10 seconds and even kept a good pace for my cool down lap.
If you can do 7+ miles fighting off a cold I can do my little morning run and not die.
Sorry to hear about the cold in the family. I've had some weird thing with my tonsils swelling up like golf balls in my throat. I had what I thought might be a sinus infection last week then my tonsils started swelling, but I'm feeling much better today. Luckily it's only me. The rest of the family is fine.
Side note here: When I gave you the scale I didn't really tell you how to use it. The way the scale measure's body fat is by sending a tiny electric signal out and measuring the time to complete the circuit. The way I understand it is the signal travels faster in muscle than fat because there's more water in muscle than fat. So it's important to measure well hydrated to get an accurate measure. They suggest sometime in the after noon a couple of hours after you've eaten. I’ve noticed if I step out of bed and get on the scale I get an inaccurately high number (high by about 2% - 3%.) Experience has also shown me that I measure about three pounds heavier in the afternoon. But if I wake up, drink eight ounces of water and run my 2.25 miles then get on the scale. I tend to get a body fat percentage similar to measuring in the afternoon they was they suggest, but I still don’t have the three or so extra pounds. And not having the extra pounds makes me happy.
So how can you being having weight issues w/ this much exercise. You're clearly doing at least twice as much as I am.
I’m a very big believer that weight loss is mostly taking in fewer calories than you consume. I’ve recently dropped 20 pounds so a couple of people have asked me how I did it. Being a natural smart ass I say, “Well, I’ve started eating better and exercising.”
I found a web site a couple of weeks ago http://www.calorie-count.com/calories/calories-burned.php that calculated I basically burn 2,200 to 2,500 per day just being alive at my age w/ my desk job. One pound equal 3,500 calories and it’s health to loose one or two pounds a week. So I do the shakes for breakfast and dinner at about 400 calories each. I snack twice a day on protein bars at 200 calories each and I eat a nice big 500 calorie or so salad for lunch so I’m getting my veggies. That’s 1,700 calories a day on the week days. On the weekend I’m much more liberal about what I eat because I’m much more active. So 2,200 – 1,700 = 3,500 or one pound a week. I’ve actually lost on averaged 1.8 pounds a week for the past 10 weeks so I must be burning more than 2,200 calories a day just being alive.
The only other things I’d say about my diet is I’ve been very good about staying away from sugar. When I want to snack I try to stick to a small handful of almonds. When I need something sweet I chew gum which I rarely do. I drink water all day long, probably 70 ounces or so. And lastly my diet is very high in protein. I eat 150 grams easy. My big lunch salad always has chicken or fish.
I once heard this spoof advertisment by another natural smart ass, and since I am also a natural smart ass found it rather amusing. Basically it was the "eat less and exercise" diet. It had testimonials and everything..."I tried everything...but it wasn't until I started eating less and exercising that I really lost the weight!" Etc. Cracked me up, it must have been 5 minutes long easy.
I am also a believer in output > input = weight loss but I am starting to learn about the biochemical pathways and which ones are utilized during different types of activities. The bottom line is that I need to cut back on the carbs a little bit and eat a little bit more protein and healthy omega 3 fatty acids (lots of this in almonds and other true nuts, none of this good stuff in peanuts). In effect this will help to down regulate my bodies machinery for constructing Fat out of carbs. Most of my exercising is in the aerobic realm, which utilizes a lot of glucose and oxygen, hence I crave glucose. As it turns out, one of the reasons why you are burning so much fat right now is that you are going for shorter runs at slower speeds and your body is able to convert the fat into energy. At higher speeds and longer distances the body needs a quick source of energy, sugar, and you don't burn as much fat. Fun stuff, anyway, keep up the good work Jason and thanks for the information about the scale, I will give that a try.
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